Swiss Ball Pull-In
a.k.a. Ab Pull-In
Differentiation: Mechanics
This variation of a Pull-In is unique. Here is how: you place your feet on a Swiss ball | and then use your feet to pull the ball inward toward your torso. This movement forces you to engage every part of your abs to maintain balance on the ball. You engage your lower abs as you pull the ball towards your chest. This exercise builds greater overall core stability and develops your lower abdominal muscles.
Starting Position
To get into starting position, do this...
1) Obtain a stability ball.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Lie face-down on the floor...
4) ...with your hands (palms down) about shoulder-width apart.
5) Place the tops of your feet and lower legs on the exercise ball
6) Place your feet together.
7) Push up with your hands...
8) ....until your upper body is about level with your fully extended lower legs.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Then, exhale as you roll the ball forward by bending your knees toward your chest.
3) Hold this position for a count of one second.
4) This is the ending position.
5) Then, inhale as you gradually roll the ball backward - until your legs are again straight.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your toes stationary on the ball.
When returning to the starting position, be sure your legs are straight and not bent to concentrate effort in your abs.
Be sure to contract your abs during every rep so you properly engage your core.
Gear Advice
To perform this exercise, you will need a Stability Ball (also called a balance ball or yoga ball). If your gym does not offer stability balls or if you want to perform this exercise at home, we have listed a link below to Gaiam brand Balance Ball Beginner Kit - which you can order from Amazon dot com. You take this with you to the gym.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Gaiam Balance Ball Beginner Kit (Medium Green) | $10.98 |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.